WOD: Saturday, October 20th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3-5 Deadlifts (ascending weights)
  • :10s Hanging Knee Raise Hold

 

Workout: For Time

10-9-8-7-6-5-4-3-2-1

  • Deadlifts (245/165)
  • Toes 2 Bar

B/W Rounds: 200 Meter Run

 

Cardio Option: For Time

20-18-16-14-12-10-8-6-4-2

  • Banded Pull Throughs

10-9-8-7-6-5-4-3-2-1

  • Toes 2 Bar

B/W Rounds: 200 Meter Run

 

Strength: Bench Press

  • Build to a heavy single with a pause at the chest

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations